Triceps brachii dumbbell exercises are as follows:
Arm flexion and extension: stand upright or sit on a stool with dumbbells in both hands. After holding high above your head, bend your elbows backwards and let your forearms droop backwards.
Bend over and bend your arm: lean forward, hold the dumbbell in one hand, spread it out with the other hand or hold it on the hind leg of your knee with the other hand, so that the upper arm holding the bell is close to your side and parallel to your upper body. Bend the elbow, let the forearm droop naturally, keep the upper body and upper arm still, contract the triceps, and stretch the forearm backwards and upwards until the arm is completely straight, and at the same time completely contract the triceps. Hold still for a second, then bend your elbow and let your forearm slowly droop to the starting position.
Deltoid dumbbell exercises are as follows:
Dumbbell straight arm forward lift: legs upright, chest out and abdomen in. Hold the dumbbell with both hands, hang your arms in front of your legs, hold the bell with your straight arms and lift it slightly over your shoulders. Hold still for a second, then slowly lower your straight arm and return to your leg. You can do it with your left and right hands alternately, inhaling when lifting and exhaling when falling.
Dumbbell standing side lift: legs upright, chest out and abdomen in. Hold the dumbbell with both hands, hang your arms from your legs, and lift the bell to both sides with your straight arms until it is slightly higher than your shoulders. Hold still for a second, then slowly lower your straight arm and return to your leg. Inhale when lifting, and exhale when falling.
The dumbbell technique behind the deltoid is not easy to master, so I won't talk about it here. If LZ is interested, it is recommended to go to the gym to find a coach to study. Generally speaking, muscles should develop in a balanced way. If you only exercise in a certain part, your body will become uncoordinated.